Help with fitness program

Heffo91

Hey my rugby season has finally finished and i'm looking into a strength/hypertrophy program. Would this be a good start http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ ?

My stats are: 6"2, 13st 6. 15%ish bodyfat.

Squat 1rm max is 130kg, bench 85kg and deadlift 135kg,

Diet: Breakfast: Porridge, toast, protein shake, fruit
Snack: pasta bowl or protein bar
lunch: chicken and rice, beef etc
snack: weetabix
Dinner: chicken, or steak with noodles, rice or eggs
and then a protein shake before bed...i drink 5-6 litres of water daily.

If you have any suggestions for a good strength program i'd appreciate it!

podge57

It's a good programme, pretty much the same as starting strength

Although, with your stats, I don't think you could sustain adding 2.5kg every workout for very long

I would recommend Bill Starr's 5x5, you should be able to progress for a lot longer and get better results overall

Here's a writeup
http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm

And a calculator
http://www.vicjg.com/aspx/madcowint.aspx

J-Fit

Heffo91 wrote: »

Hey my rugby season has finally finished and i'm looking into a strength/hypertrophy program. Would this be a good start http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ ?

My stats are: 6"2, 13st 6. 15%ish bodyfat.

Squat 1rm max is 130kg, bench 85kg and deadlift 135kg,

Diet: Breakfast: Porridge, toast, protein shake, fruit
Snack: pasta bowl or protein bar
lunch: chicken and rice, beef etc
snack: weetabix
Dinner: chicken, or steak with noodles, rice or eggs
and then a protein shake before bed...i drink 5-6 litres of water daily.

If you have any suggestions for a good strength program i'd appreciate it!

Without a shadow of a doubt, Wendler's 5/3/1 with plyos and or Olympic lifts (if you've done them before) and specific core/med ball work is the best way to go. You've already got your maxes so you can fire away. It's absolutely brilliant for strength development and the strenuous nature of the final set in the big exercises means there is a good hypertrophy effect too. Don't do the powerlifting protocol - its so misused its not funny. It needs to be tailored to rugby. Bench Press or Military press and Squats or Deadlifts (but generally not both unless its early in the season) combined with an Olympic lifting orientated session (closer to game time).

podge57

J-Fit wrote: »

Without a shadow of a doubt, Wendler's 5/3/1 with plyos and or Olympic lifts (if you've done them before) and specific core/med ball work is the best way to go. You've already got your maxes so you can fire away. It's absolutely brilliant for strength development and the strenuous nature of the final set in the big exercises means there is a good hypertrophy effect too. Don't do the powerlifting protocol - its so misused its not funny. It needs to be tailored to rugby. Bench Press or Military press and Squats or Deadlifts (but generally not both unless its early in the season) combined with an Olympic lifting orientated session (closer to game time).

Not sure if you are referring to the programme I posted as a powerlifting one, but it was designed in the 1970's for the Cleavland Browns football team.

Nothing wrong with 5/3/1 either, but I don't think plyometrics are necessary for the simple fact most people don't know how to utilize them properly

J-Fit

podge57 wrote: »

Not sure if you are referring to the programme I posted as a powerlifting one, but it was designed in the 1970's for the Cleavland Browns football team.

Nothing wrong with 5/3/1 either, but I don't think plyometrics are necessary for the simple fact most people don't know how to utilize them properly

No, what I meant was not to follow the 5/3/1 powerlifting protocol. Adapt it for sports instead, as Bench, Squat and Deadlift are not necessarily always the best approach. It requires a little tweaking. Stronglifts is a good programme too but too strength orientated for rugby. Even if you don't include plyos, your going to have to introduce explosive work at some stage and one of the big three lifts is going to have to makeway.

Colm_OReilly

Really depends on where you are on the novice cycle, how much time off you have, what position you're playing, whether you're bulking or not, etc.